Hansen Sprint Advanced 100m Program (March 2025)

[Fraser Young]

COMP – Rehab Week

I still intend to complete the program, but rather than continue counting the weeks I will attempt a week of rehab and then pick up from Comp week 2 on 28th June, though likely only at 90% intensity by then.

20 June – Rehab

A Walk, March, Skip – 2 x 10m
Posture Holds – 2 x 5 secs
Switches – 2 x 10 secs
Ankling – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 15m
Accels – 5 x 20m in 4.0-4.2 secs hand timed
Pogo Jumps – 2 x 6

Another progression, this time aiming for 60-70% over 20 metres. Flat out I run about 3.10 so 75% speed would be 4.1 secs.

21 June – Rehab

A Walk, March, Skip – 2 x 10m
Switches – 2 x 10 secs
Ankling – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 15m
Accels – 6 x 30m in 5.0 secs Freelap
Pogo Jumps – 2 x 8
Lateral Line Hops (2 foot) – 2 x 12 contacts

Yes, yes, yes. So happy to be making progress this quickly, as soon as I can do 90% intensity pain free I will stop fretting about losing my speed. I set up Freelap to get more reliable times, and I ran the first four in 4.95-5.00 and the final two (deliberately) in 4.82 with flying 10m of 1.42 and 1.36. The runs were effortless and smooth, but I’m still aware that I’m not fully into upright running at that point, and that’s where my hamstring will be under greatest strain.

Tomorrow is weights, which I plan to do as normal, then maybe a recovery day followed by some faster runs on the 24th.

22 June – Rehab

A Walk, March, Skip – 2 x 10m
Posture hold – 2 x 5 secs
Switches – 2 x 10 secs
Ankling – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 15m
Hang Power Cleans – 4 x 2 x 60kg
A1 Half Squat from pins – 4 x 3 x 125kg
A2 Squat Jumps – 4 x 2
DB Step Ups – 3 x 3 x 12kg per hand (25cm)
Hip Bridge March – 2 x 8 per leg
SL Calf Raise (slow eccentric) – 2 x 8 x 20kg
—
B1 DB Push Press – 4 x 20kg, 3 x 4 x 22kg
B2 Muscle Ups – 4 x 4
C1 Incline DB Press – 3 x 5 x 25kg
C2 TRX Inverted Rows – 3 x 8
Core, 10 exercises 20 secs on / 10 secs off

Great session, did have to walk over a mile from the track to the gym after doing my drills. Everything went smoothly in the gym, probably too reserved in the step ups. I bumped the DB push press as it was flying up, glad I was able to hit every rep of muscle ups, albeit a bit sloppy on the form. Current plan is to make tomorrow a recovery day.

23 June – Rehab

Rest

A few moderate walks and some mobility work

24 June – Rehab

A Walk, March, Skip – 2 x 10m
Posture hold – 2 x 5 secs
Switches – 2 x 10 secs
Dribble Ankle, Calf, Knee – 2 x 20m
Skip for distance – 2 x 20m
Flying runs – 2 x 20m (70%) in 2.85 secs Freelap
Accels – 2x10m, 2x20m, 2x30m, 3x40m (85%) in 2.15, 3.52, 4.85, 6.15 secs Freelap
Pogo Jumps – 2 x 6
Lateral Line Hops (2 foot) – 2 x 16 contacts

Another nice session, no issues, though I’m still aware of the hamstring. Upright running is definitely where it’s in a more dangerous position and I can feel myself being more reserved. Flying 10m progressed from 1.35 to 1.28 and I pushed a little harder on the final two 40m runs, clocking 6.00. My best is 5.35 secs so 6.00 represents around 88% speed, though upright running is closer to 85%. I know what 90% feels like to run and I’m not there yet. It’s hard to find the balance between making progress and not risking a setback.

Will aim for 85-90% on the 26th and some longer reps.

25 June – Rehab

Rest

About an hour of walking and some evening mobility

26 June – Rehab

A Walk, March, Skip – 2 x 10m
Posture hold – 2 x 5 secs
Switches – 2 x 10 secs
Dribble Ankle, Calf, Knee – 2 x 20m
Skip for distance – 2 x 20m
Flying runs – 2 x 30m (75-80%) in 4.05 secs Freelap
Accels – 2x20m, 2x30m, 1x40m (90%) in 3.25, 4.55, 5.85 secs Freelap
60m, 80m (90%) in 8.30, 10.45 secs Freelap
Pogo Jumps – 2 x 6
Lateral Line Hops (2 foot) – 2 x 16 contacts

Dry track, 20 degrees, -2 m/s wind. Great to make progress again and I’m at the stage where I don’t really notice my leg while running, which psychologically makes a big difference. My flying runs were 1.21 secs per 10m, given the wind we can call it 1.20, which is exactly 10% slower than my best this year (1.09 secs). It’s really clear to me that top speed is where I’m more reserved, the accelerations could be 95% to at least 20 metres without phasing me, but I’m nervous when upright running.

I will pick up the sessions as per the program, but modifying the intensity to suit my return to 100% effort. It will be quite disrupted as next weekend I’m away for a week to the beach, but it’s only 2-3 track sessions I’ll need to fit in so I think it can be done.

Textbook week of recovery, really pleased to be running again.

[Fraser Young]

COMP – Week 3

Rather than try to pick up where I left off, it’s much easier if I just continue from week 3 and accept that I didn’t complete every workout.

27 June

A Walk, Skip – 2 x 10m
Posture hold – 2 x 5 secs
Switches – 2 x 5 secs
Dribble Ankle, Calf – 1 x 15m
Flying runs – 2 x 20m, 1 x 30m (70-75%)
SL Scissor – 2 x 15m
Pogo Jumps – 2 x 6
Lateral Line Hops (2 foot) – 2 x 16 contacts

Short session to improve recovery. Made the mistake of skipping most of the warm up and could feel a pulling in the injured hamstring. Will teach me to not get complacent about my recovery.

28 June

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
Accels – 30,40,40,40m (95%) in 4.45, 5.70 secs Freelap
100, 80m (90-92%) in 13.19, 10.74
60 (95%) in 8.11 secs Freelap

Damp track, 19 degrees, -6 m/s wind. I was nervous about this session but it went quite well. I scaled everything down in intensity by 5% in order to get a full session under my belt. Going through 30m in 4.45 is bang on 95% and into a headwind, the final 10m of the accels were 1.20-1.22 secs. The next two runs were 92% and similar flying times. Final run was a bit slower than I’d hoped and I was feeling fatigue and tightness in a few places so I didn’t do the final 50m run. Hopefully I’ll be fine for the gym tomorrow. I’ll be more confident about the 120’s on Tuesday as I can just slowly build up the warm up runs until I’m at a pace I’m happy with (probably 92%).

29 June

Hang Power Cleans – 4 x 2 x 60kg
A1 Half Squat from pins – 4 x 3 x 125kg
A2 Squat Jumps – 4 x 2
Step Ups – 3 x 3 x 60kg (32cm)
Smith Machine Calf Raise (slow eccentric) – 2 x 8 x 50kg
Nordic Eccentrics – 2 x 4
—
B1 DB Push Press – 3 x 4 x 22.5kg
B2 Muscle Ups – 3 x 4
C1 Incline DB Press – 3 x 5 x 25kg
C2 Machine Rows – 3 x 8 x 35kg
Core, 10 exercises 20 secs on / 10 secs off

Another good session. I realised I’ve been doing upper body without a deload so I took a set off the first superset. Lower body was great, no issues and was able to do step ups as well. Weighed myself at the gym and I’ve put on 1kg recently, no doubt because I’m eating the same but only doing a fraction of the exercise during the rehab phase.

30 June

Rest

1 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
Flying Runs – 2 x 30m in 3.60 secs Freelap
3 x 120m in 15.55, 15.50, 15.60 secs Freelap

Dry track, 22 degrees, -4 m/s wind. Again, gusting to -6 m/s and frustrating as it’s a regular occurrence. The plan was to do flying runs until I could hit a faster pace than I wanted to run for the 120’s. I was looking to go a bit under 3.60 (1.20 secs per 10m) but given the wind it was acceptable.

It’s a really tight bend on this track as one lap is ~300m, but I didn’t feel hugely impeded. Consistent first 40m in 5.70, then 1.20 secs per 10m to 80m and 1.22-1.25 secs per 10m to the line. I wanted three reps in ~92% and assuming my best time would be 14.55 secs, these runs were around 93% of my best (and into a strong wind).

I’m planning to sprint every 3 days with the exception of the next session, which has to fall in 48 hours time for the scheduling to work.

2 July

Rest

No lingering soreness, bodes well for tomorrow.

3 July

Full Race Warm Up
Accels – 30,30,40,40m in 4.45, 5.55 secs
2 x 100m in ??, 12.50 secs Freelap (40/60/80m in 5.50, 7.78, 10.10 secs)

Dry track, 31 degrees, -2 m/s wind (no wind on last rep). Great session given how sore my quads felt warming up, I knew 48 hours wouldn’t be ideal but now I can settle into a 3 day cadence. I was quite reserved during the 30’s as I had aches and pains popping up all over, and got more confidence by the 40’s. First 100m didn’t record but the second rep was stronger anyway. Times are as good as I could have hoped for, over 95% intensity with sore legs and no injury issues.

I will drop the weights completely in week 4 as I’ll be spending a week on the coast of Lithuania with no gyms nearby.

4 July

Rest

A decent week overall, would have liked to progress to top speed faster, still mentally holding back even when accelerating.

[Fraser Young]

COMP – Week 4

5 July

Rest

6 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
Accels – 30,30,40,40m in 4.30, 5.45 secs Freelap
2 x 80m (95%) in 10.15, 10.40 secs Freelap (30,40,60m in 4.45, 5.62, 7.90)
60, 50m in 7.68, 5.46 secs

Dry track, 20 degrees, +4 m/s wind. Thrilled with this session, truly flat out to 30m and only the slightest hesitation once I hit upright running. Tailwind helped with the times but overall a real confidence boost.

7 July

Rest

8 July

Dips – 3 x 15
Machine Incline Chest Press – 3 x 6 x 65kg
Machine Rows – 3 x 8 x 70kg

I was planning to do upper body at some point this week and happened to have some downtime near an outdoor free gym. Did a few sets of push and pull to tide me over.

9 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
2 x (2 x 70m) in 8.9-9.0 secs Freelap
70m

Dry track, 16 degrees, no wind. The track I have access to on holiday is undersized so I couldn’t do 120m reps without a really sharp bend. Instead I did split reps and extended out the distance to accumulate more top speed work. For the second rep I eased into the acceleration, so it was more like a 40m flying run. The first 30m was 4.21 secs but I couldn’t back it up and other reps were 4.35, so I can’t be confident it wasn’t a faulty time. Top speed was 1.14-1.16 secs per 10m, quite sluggish, but it’s a very soft track.

Really pleased to do the session injury free on holiday, I’ll be back in Vilnius for the next session and then home in England by the time I start tapering and testing out my best 60m and 100m efforts.

10 July

Rest

A fair bit of walking. Really need to get some more exercise in as I don’t like back to back rest days. Could do some circuits and tempo runs from next week.

11 July

Rest

12 July

Full Race Warm Up
Accels – 30,30,40,40m in 4.30, 5.45 secs Freelap
2 x 100m in 12.18, 12.19 secs Freelap (30/50/70m in 4.25, 6.48, 8.74 secs)

Dry track, 24 degrees, +2 m/s wind. Great session, really nice to step up in speed again and recapture the form I had earlier in this program. I should hopefully be able to push on in the next 1-2 weeks and taper enough to set some season’s bests. I was consistently running 1.11-1.12 secs for flying 10m and had a few 4.25’s in the 30m, which was what I had written down as an expectation prior to the session.

I’m back in the UK on the 15th, before that I may do a drills session and flush the legs out before travelling. The plan is to run a flat out 60m next weekend and then a 100m/200m the weekend after that, relying on Freelap times as I’m no longer a registered athlete.

[Fraser Young]

Post COMP – Week 1

13 July

Rest

14 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
30,40,60m (80-85%, relaxed)

Short session, only wanted to get some drills and relaxed runs in today.

15 July

Rest

Travelling back to UK, hectic day

16 July

DB Skull Crushers – 3 x 8 x 10kg
DB Hammer Curl – 3 x 8 x 10kg
DB OH Extension – 2 x 10 x 7.5kg
Concentration Curl – 2 x 10 x 7.5kg

Very short session, I’ll be doing upper body properly again soon and wanted a quick session to make sure I don’t have massive DOMS the first proper day back.

17 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Broad Jumps, 4 – best of 260cm
Standing 5 bound, 2 per leg – best of 12.50m
Blocks 10,20,30,40m in 1.94, 3.17, 4.36, 5.57 secs
2 x 60m (85-90%)

Dry track, 23 degrees, -3 m/s wind. I felt very flat today, no zip at all. I know my first 10m is usually low 1.8’s and I’ve always wondered how much difference the thumb release on the starter makes, so on my final rep I timed my first 4 metres (1.04 secs) and I’d like to do that regularly to get a feel for my block clearance/first few steps. The main session will be Sunday, 2 x 60m from blocks, so today was just about keeping the legs moving.

18 July

Exercise Bike – 30 mins (120W)

Back on the zone 2 training. I have a new approach which is to maintain the same wattage regardless of where my heart rate goes. My average HR climbed but not as quickly as I expected, finishing around 131 bpm (technically low end of zone 3). In terms of output it felt very easy.

19 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
3 x 80m strides

Light session, very relaxed strides in trainers.

20 July

Full Race Warm Up
A Walk, March, Skip, Switch – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 20m
SL Scissor – 2 x 30m
2 x 60m to 90% effort
Blocks – 2 x 60m (18 mins rest) in 7.76 (30/40m in 4.33/5.47) and 7.88 (4.36/5.64) Freelap

Wet track, 17 degrees, -3 m/s wind. Conditions were not the best, and I never know what difference a wet track makes. I was feeling a little flat and expecting the worst from the times. Correcting for wind, the first run is around 7.70, which is 7.90 secs with reaction time. I think that’s a fair reflection of how I felt today. The wind picked up for the second run but I wonder if having 18 minutes really isn’t enough for flat out race simulations. The real runs are next Sunday, if the weather is nicer I would like to go under 7.58 at 60m and 12.17 for the 100m (Freelap times) as those are my season’s bests from races. I recorded 4m times again and got 1.04 & 1.03 secs

[Fraser Young]

Post COMP – Week 2

21 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Tempo – 2 x 6 x 100m avg 16.9 secs

First tempo session in a while, opted for 50m jog/50m walk between reps and 100m walk between sets. It didn’t really trouble my breathing, it was more about active recovery.

22 July

AM
Exercise Bike – 30 mins (120W)

PM
Bench Press – 3 x 8 x 60kg
BB Bent Over Row – 3 x 8 x 60kg
Pull ups – 8,8,6
OHP – 3 x 8 x 40kg

Simple session, again nothing too demanding, though pull ups were too hard for three sets.

23 July

Yoga (45 mins)

24 July

Broad Jump, 4 – best of 262cm
Standing 5 bound, 2 per leg – best of 12.50m
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Accels – 20,30,40m (95%)

Dry track, 17 degrees, +4 m/s wind. Another flat session, luckily only doing a few sprints today in preparation for the weekend. I’m a little worried that I’m deconditioning rather than tapering, but it’s only three days until my last sprints of this program. Correcting for the healthy wind would bring my broad jump down to the 250’s and my 5 bounds probably very low 12’s.

25 July

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Tempo – 8 x 100m in 17.5 secs

Early morning session, held 20 second static stretches between each tempo run. I’ll rest up completely tomorrow ahead of the 100m & 200m sprints.

26 July

Rest

27 July

Race Warm Up
100m in 11.97 secs (30/60/80m in 4.23/7.52/9.70 secs) Freelap
200m in ??.?? secs (100-120m in 2.43, 120-150m in 3.59, 150-200m in 6.38 secs) Freelap

Damp track, 18 degrees, +3 m/s wind. Classic Freelap failing when it matters. The final 100m of my 200m was in 12.40 secs which means almost nothing to me if I don’t have my first 100m. I felt good today, not the best sleep but sharp in the morning and was expecting to be near my best. Correcting for the wind it would be 4.26 secs which is up there in terms of 30m, and 1.11 secs for 10m split. Pleased with that, I might do some pure 20m flying runs on Thursday to see if I can’t sneak under 1.10 secs but otherwise this program is over.

If you correct for the wind and add reaction time my 100m would be 12.34 secs, around 5 hundredths faster than I ran in early June.

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